Description

The barbell overhead squat is a compound exercise that targets multiple muscle groups simultaneously, requiring strength, stability, and mobility.

Starting Position

Stand with feet shoulder-width apart, holding a barbell overhead with straight arms, elbows locked.

Technical Execution

Initiate the squat by pushing your hips back and bending your knees while keeping the barbell aligned over your center of gravity.

Range of Motion

Descend until your thighs are at least parallel to the ground, then drive through your heels to stand back up to the starting position.

Variations

Variations include front squats, goblet squats, and single-leg overhead squats.

Common Mistakes

Common mistakes include rounding the back, collapsing the knees inward, and not reaching full depth.

Practical Advice

Focus on maintaining a neutral spine, engaging your core, and tracking your knees in line with your toes.

Additional Notes

This exercise is great for improving lower body strength, core stability, and shoulder mobility.

Difficulty Level

Advanced

Equipment Needed

Barbell

Primary Muscles

quadriceps

Secondary Muscles